How long does it take to lower blood sugar with diet and exercise

Table of Contents Show

• Exercise and Type 2 Diabetes: What You Need to Know
• 1. Start a Couch-to-5K Program
• 2. Get Your 30 Minutes in the Pool
• 3. Climb Back on Your Bike
• Why it’s better to exercise soon after eating
• How to tell if it’s safe to exercise
• Take extra precautions with evening exercise

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In two studies published this week in the journal Diabetologia, researchers concluded that both the timing and quantity of exercise can help reduce your risk of, and the effects of, type 2 diabetes. After reviewing dozens of studies on exercise and type 2 diabetes, researchers in the United Kingdom found that 30 minutes of activity, 5 days a week, reduces your risk of developing the disease by almost 25 percent. The quantity of exercise is important because the positive effects on blood sugar drop 72 hours after you’ve finished your activity, so instead of trying to get in your exercise once a week — on a weekend, for example — you should spread out your activities throughout the week.

But you don't have to work out in 30-minute blocks: Three brisk 10-minute walks spaced out through the day will also do the trick. In fact, another, smaller study found that walking just 10 minutes after eating can lower your blood glucose by 22 percent — which is great news for people looking to better control their blood sugar.

Exercise and Type 2 Diabetes: What You Need to Know

So what’s happening when you exercise? Your body uses the glucose in your blood to provide energy to your cells. As a result, your levels can go down as you exercise. You don’t want it to go dangerously low, though, so you may need to pause and have a snack during or immediately after your activity. This is something you’ll learn with experience.

Whether it’s walking, riding a bike, exercising at home, going to a gym, or taking part in a class, physical activity affects your blood glucose. So it’s important — especially in the beginning — to test your level before and after exercising. It’s also a good idea to have a snack handy in case your blood glucose falls too low. For every 35 minutes of exercise you engage in, plan to consume 15 grams of carbohydrates to avoid low blood-glucose episodes. If you're new to exercise, try these lower impact activities:

1. Start a Couch-to-5K Program

Need a goal to get your exercise routine off the ground? Depending on your current fitness level, sign up to walk or jog a 5K race with family and friends. All you need are some comfortable sneakers and workout wear, and 30 minutes of walking or jogging time, and in just 12 weeks you'll be off the couch and walking or running a 5K! Remember to go at your own pace, and make sure you don't push yourself too hard. You want to feel challenged after each session — not worn out. Check out our How to Train for a 5K Race in 12 Weeks plan.

2. Get Your 30 Minutes in the Pool

Your community or club pool can be a great place to start your exercise routine. Swimming is excellent aerobic exercise because it gets both your upper and lower body moving. And if you’re overweight, it can feel great to spend time in a pool, where buoyancy makes it easier to move. Some ideas:

• Dive in with a group. Try water aerobics, swimming laps with friends, or even a little water volleyball.
• Use a kickboard for extra lift in the water, especially if you are a less-than-confident lap swimmer.
• Work on increasing your time spent swimming. Each time you visit the pool, swim a bit more, resting as needed. To steadily improve your aerobic fitness, swim three times a week.

However you decide to fit swimming into your life, be sure to test your blood-glucose levels before and after you exercise, and adjust the intensity of your routine if it is getting too high. And never swim alone.

3. Climb Back on Your Bike

Biking can provide many health benefits, but be sure that your equipment and your course are safe. Here are a few rules of the road:

• Inspect your bike to make sure it’s in good condition before you set off. Check the brakes and the chain, and be sure the tires are correctly inflated.
• Always wear a helmet.
• Be sure to stay hydrated. Bring plenty of water with you on your bike ride, and remember to drink it.
• Wear a medical-alert bracelet or necklace that will inform others of your health condition should there be an emergency.

Whatever you decide to do, it’s important to consult with your doctor before you begin. Exercise is a great way to lose weight and maintain a healthy heart, but it also impacts your blood-glucose levels because it increases your energy demands. So you need to monitor how your body will respond.

You can keep track of your workouts (and see your improvement over time) by using the activity tracking tool on Everyday Health's Calorie Counter tool.

Next step: Dining Out Guide

If you have diabetes, you’re always fighting to keep blood sugar under control. Here’s a way to dial up your efforts: Consider the timing of your workouts after meals.

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Exercising soon after eating has positive effects on blood sugar, says endocrinologist Betul Hatipoglu, MD.

Another plus? Doing this can cut your risk of heart disease.

How soon after meals? This can vary by the person. Here’s how to tell when it’s best for you.

Why it’s better to exercise soon after eating

Glucose levels hit their peak within 90 minutes of a meal, according to a 2017 study published by the journal Frontiers in Endocrinology.

Those with type 2 diabetes are supposed to keep levels at 160 mg/dl within two hours of a meal.

Because exercising reduces blood glucose concentrations, it’s a good idea to start exercising about 30 minutes after the beginning of a meal, researchers concluded.

While this is a solid guideline, it can vary for different people. Read on to find out how to ensure you’re in the safe zone for exercise.

How to tell if it’s safe to exercise

Before you begin your workout, start by measuring your blood sugar, Dr. Hatipoglu says.

When you initiate exercise, your body releases stress hormones, which can briefly raise your blood sugar.

If you have diabetes and your body doesn’t manage blood sugar well, it can increase too much during the first half hour of exercise before it begins to lower.

“If you start exercising with very high blood sugar, it might be dangerous,” she says. “You might need to wait for it to go down a bit before starting your workout.”

She offers four tips for ensuring that your glucose levels are safe for exercise:

1. If your blood sugar level is between 150 and 180, you are in a healthy range.
2. If your level is lower than 140 and you take insulin, you may need to eat 15 grams of carbohydrates prior to exercise so the level doesn’t drop too low.
3. If your level is really high — 300 or more — postpone exercise for a bit and try taking a little insulin before starting.
4. If you take insulin, check your blood sugar level after exercise to ensure that you have enough fuel. This is particularly important if you are starting a new exercise program.

The American Diabetes Association recommends about 150 minutes of moderate exercise or 75 minutes of rigorous exercise weekly.

Take extra precautions with evening exercise

Exercise does two things for those who have type 2 diabetes, says Dr. Hatipoglu.

First, your muscles need energy to work. To feed them, your body burns sugar as an energy source, lowering the glucose levels in your blood.

Second, when you exercise regularly, it helps your body use insulin more efficiently. This can lower your blood sugar levels for up to 12 hours after you exercise.

Also, keeping blood sugar low on a regular basis can dramatically reduce your risk of heart disease, Dr. Hatipoglu says.

Every person reacts a little differently to exercise, so she recommends tracking your blood sugar levels for four to five hours after post-meal exercise to see what your trend is. This can help you determine if your levels are healthy or drop too much.

This is particularly important if you exercise in the evening.

“Especially after dinner, you need to know what your body will do when you exercise,” she says. “If you go to bed and glucose drops it can create a dangerous clinical situation.”

Exercising after a meal is a good way to reduce blood glucose levels and lower your risk of complications from diabetes, including heart disease.

But, before starting or changing your exercise regimen, talk with your doctor to determine what is best for you.